Video Transcript

I¡¯m here at Extreme Fitness in Laurel Springs, New Jersey and today I¡¯m going to demonstrate how to do an assisted pull-up machine. Okay most assisted pull-up machines have the weight stack in the front; the weight stack is a counterbalance to your own body weight if you¡¯re not able to do a pull-up on your own. So you set your weight to where you can do 12 to 15 repetitions, you step up grab your bar work right where the bend is thumb and forefinger on the platform. Now what you don¡¯t want to do is have too little weight on there because as you come up you¡¯re going to strain, arch your back and get out of your range of motion. You want to be able to do it properly; proper form is everything when it comes to exercise. So what you want to do is keep your back straight, your abs tight, be at a proper weight that allows you to come up in proper for, bringing your shoulder blades together at the top squeezing and coming down slowly all the way to the bottom where you get a stretch in your lat muscles returning to the top. What you don¡¯t want to do is arch your back back this way gets yourself out of range of motion, put your lower back at risk. Everything needs to be straight and even, squeeze at the top, lowering slowly. Another mistake that people make is that they come up too high and they drop what you don¡¯t want to do is drop because that puts you a risk of injury. Come up in two seconds, squeeze your lat muscles come down 3 to 4 seconds, this gets the most out of a workout and putting you at least injury risks. Toward the end of the exercise as it starts to become difficult and if it¡¯s not becoming difficult, then you need to up your resistance. I¡¯m coming down to the last one and getting off the machine, put your foot up here nice and safely and that¡¯s how you properly do an assisted lat pull-up machine.